| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 505 | g | Masa harina | $0.50 | Amazon |
| 160 | g | Now Foods 100% Whey Protein Isolate | $3.66 | Amazon |
| 23 | g | GNC Mega Men® Sport - Vanilla Bean | $1.02 | Amazon |
| 6 | g | NOW Foods Calcium/magnesium 1000/500 mg | $0.26 | Amazon |
| 6 | g | Potassium Citrate | $0.24 | PureBulk, Inc. |
| 4 | g | Iodised Salt | $0.01 | local |
| 2 | g | Choline bitartrate | $0.02 | Amazon |
| 65 | g | Soybean Oil | $0.46 | Amazon |
Amounts for: Total Daily Cost: | $6.17 | Add Ingredients to Amazon Cart | ||
| Calcium 223% | • | Vitamin A 275% |
| Chloride 109% | • | Vitamin B6 2642% |
| Chromium 219% | • | Vitamin B12 1331% |
| Copper 243% | • | Vitamin C 213% |
| Iodine 189% | • | Vitamin D 108% |
| Iron 455% | • | Vitamin E 136% |
| Magnesium 267% | • | Vitamin K 144% |
| Manganese 165% | • | Thiamin 3251% |
| Molybdenum 106% | • | Riboflavin 2495% |
| Phosphorus 161% | • | Niacin 200% |
| Potassium 131% | • | Folate 132% |
| Selenium 361% | • | Pantothenic Acid 710% |
| Sodium 134% | • | Biotin 639% |
| Sulfur 283% | • | Choline 158% |
| Zinc 228% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 3125 | 3129 | 100% | |
| Carbohydrates (g) | 391 | 394.8 | 101% | |
| Protein (g) | 195 | 196.21 | 101% | |
| Total Fat (g) | 87 | 88.95 | 102% | |
| Saturated Fat (g) | 13.56 | |||
| Monounsaturated Fat (g) | 14.82 | |||
| Polyunsaturated Fat (g) | 37.51 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 4.68 | 292% | |
| Omega-6 Fatty Acids (g) | 17 | 41.22 | 242% | |
| Total Fiber (g) | 28 | 38.9 | 139% | |
| Soluble Fiber (g) | 0 | |||
| Insoluble Fiber (g) | 0 | |||
| Cholesterol (mg) | 0 | 44.544 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 8244 | 10000 | 275% |
| Vitamin B6 (mg) | 1.3 | 34.3 | 100 | 2642% |
| Vitamin B12 (ug) | 2.4 | 31.9 | 1331% | |
| Vitamin C (mg) | 90 | 192 | 2000 | 213% |
| Vitamin D (IU) | 600 | 650 | 4000 | 108% |
| Vitamin E (IU) | 20 | 27 | 1000 | 136% |
| Vitamin K (ug) | 120 | 172 | 144% | |
| Thiamin (mg) | 1.2 | 39.014 | 3251% | |
| Riboflavin (mg) | 1.3 | 32.434 | 2495% | |
| Niacin (mg) | 16 | 31.944 | 35 | 200% |
| Folate (ug) | 400 | 530 | 1000 | 132% |
| Pantothenic Acid (mg) | 5 | 35.479 | 710% | |
| Biotin (ug) | 30 | 192 | 639% | |
| Choline (mg) | 550 | 869.884 | 3500 | 158% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 2.23 | 2.5 | 223% |
| Chloride (g) | 2.3 | 2.496 | 3.6 | 109% |
| Chromium (ug) | 35 | 77 | 219% | |
| Copper (mg) | 0.9 | 2.187 | 10 | 243% |
| Iodine (ug) | 150 | 284 | 1100 | 189% |
| Iron (mg) | 8 | 36.36 | 45 | 455% |
| Magnesium (mg) | 420 | 1120.8 | 267% | |
| Manganese (mg) | 2.3 | 3.803 | 11 | 165% |
| Molybdenum (ug) | 45 | 48 | 2000 | 106% |
| Phosphorus (g) | 0.7 | 1.126 | 4 | 161% |
| Potassium (g) | 3.5 | 4.596 | 131% | |
| Selenium (ug) | 55 | 198 | 400 | 361% |
| Sodium (g) | 1.5 | 2.009 | 2.3 | 134% |
| Sulfur (g) | 2 | 5.66 | 283% | |
| Zinc (mg) | 11 | 25.0622 | 40 | 228% |
